Captain America Program

A hybrid of hypertrophy focused workouts and functional fitness. The goal of this program is to increase cardio/endurance while also increasing muscle mass. 

This program is structured as a 4 day upper/lower split with each workout ending with a functional fitness circuit.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Inverted Row

One Arm Lateral Raise (Cable)

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

500m Row

Back Extension (Weighted)

Upper 1 + Circuit

Belt Squat

Goblet Squat

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Jump Rope

Lower 1 + Circuit

Lunge (Bodyweight)

Hamstring Curl

Box Jump

Reverse Abs Crunch (Bodyweight)

Lower 2 + Circuit

Seated Row (Cable)

Shrug (Dumbbell)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Reverse Wrist Curl (Dumbbell)

Ab Wheel

Lower 2 + Curcuit

Upper 2 + Circuit

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